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Beautiful weather this morning! Overcast with a light drizzle. Could not get much better this time of the year!

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Rolled in to Hilltop Needmore Park to find none other than Pots. We chatted a few minutes and the PAX started rolling in. We packed up all of the Ruck packs and we are off at 6:00 am.

FNG: None

 

The Workout: We Rucked from NeedMore AO to Momas House of Thrift. Great mumblechatter along the way. Midget was his normal mouthy self this morning. We estimated we had around 400lbs or more we dropped off this morning. What a great way to start your Sunday off giving like we are called to do. Slid over to Dunkin wher Midget picked up the bill for coffee and donuts. Headed back to the Park and we ended up with a little over 8 miles. Way to show up this morning!!

Announcments: Mulch sign up

T-Claps: Midget for headlocking Hot Tub Time Machine and No Sugar to make the drive from Raleigh. Great having them join us this am. Midget for the hospitality at Dunkin. 8bit (2.0) for being so active and keeping us straight. Good Luck to him as he travels to NY.

 

Prayer: YHC took us out!  It’s an Honor to Co-Q this AO with Pots!

 

 

Some Stones You Can Control

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Distributive leadership opportunities were pre-blasted for Ground Pounder today. One of the best things we can do as men is recognize the strengths in other men around us and encourage them to lead alongside us. HIM’s need to be intentional about giving other men a chance to lead. One characteristic of YHC’s workouts is giving others a chance to take some leadership… and I’m not just talking about taking the cadence count when YHC is winded. Talking about intentional distribution here! 4 pax posted at Ground Pounder on a thick, foggy Saturday morning for some upper body blasting!

FNG’s: None
Warm Up: SSH x 20, Windmills, Merkins x20, SSH x15, Sir Fazios, Merkins x15, SSH x10, Frankenstein’s, Merkins x10.
The Workout: Mosey to the rockpile and select a rock. There were no Farva, Pikachu, or Shredder size rocks chosen today!  Circled up for curls for the girls, Tricep press, squats, rut rows, shoulder Press. 5 burpees, 10 star jumps, and 5 double merkin absolutions. Each pax then took a turn moseying up the parking lot, doing typewriter on the curbs and going fast feet back before returning. Each time a man left, they would delegate leadership for exercise and counts to another pax in the circle. During this time, there were many, many rock exercises chosen , including some Mary-type exercises and burpees, Star Jumps and more through the two whole rounds we did this.

Next, pax were instructed to trade rocks for two, hand-held, well-controllable rocks. Oboe, always quick with a line says “here’s two rocks I can control” while positioning rocks appropriately.

Going to the wall, YHC led the pax in 20 IC Shoulder Press, 20 front raises, 20 lateral raises, and an each pax 20 count of BTTW.  We proceeded to repeat this two more times with 15 and then 10 counts, respectively. Finished with 5 counts of above exercises and a 20 count each pax of People’s Chair. Mosey on over for Mary.

Mary: 20 IC LBC, 15 IC LSF, 10 PicklePounders IC, and 5 IC Homer to Marge.
Announcements: Mulch, Food Ruck at Needmore tomorrow.
T-Claps (Recognition): the pax making it happen out there!
Prayer: DOA’s father in law battling cancer, Saadiq, guy living with Pumpkin Spice and light on his path forward. YHC took us out. Honor to lead.

Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

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EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)

Midget, your ride is waiting for hill work and EC……..???

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Q-Duel Train Rolls on right through the heart of the Happiest Place on Earth! The House of the Mouse welcomed 23 PAX from all over South Wake – and even as far as CARPEX!  It’s truly an international house of pain.  YHC rolled in about 0445 just because I was up, and noticed a truck in the lot. Flag set, Pablo rolled in and coming up the hill is Banjo (Already out on the golf course trails since 0435) “Midget is supposed to be here at 0500….”  I’ll leave that here for now. Fanny Pack checked in. YHC heard the tell-tale Nemo sounds coming in hot at 0504. We’ll wait and see if Midget still shows too. Ha. Off we go for EC.

PAX gathering and overheard Goldilocks saying he was waiting outside of M4L’s house as his ride… no show… Apparently he was doing “hill work” somewhere?? OK – 10 burpees Midget OYO.

Co-Q’d with the one and only Pablo Escobar!  His triumphant return to Disney as Q was as expected.

FNGs: NONE
Warm Up: YHC lead mosey on to the soccer field which was littered with 45lb plates and corner posts for soccer. Navigating and cutting mosey short we circled up (literally around a circle mid-field). 50 SSH IC, Frankenstein x10, Standard Merkin x20, Daisy Picker x10, Sir Fazio 10F/B  Mosey back to the lot (it was dark and hard to see) for count off. 1’s and 2’s form M4L Run Lines and follow your Q’s.

The Workout:

At the high school we broke into two groups. Group 1 stayed to take 4 rides around the corners, Group 2 went to Hot Dog Hills.

Group 1 – Broke into 2 smaller groups for 4 corners.  5 Burpees OYO, IR to Corner 2 – 15 Plank Jacks IC, IR to Corner 3 – 15 Prisoner Squats IC, IR to Corner 4 Mickey Mouse Merkins. Repeato. Group 1 did a prison break at 1/2 way points into Corner 2 and 4 second time through.

Group 2 – 11’s on Hot Dog Hill. Star Jumps at the top of the hill, Mickey Mouse Merkins at the bottom.

Groups did this for about 12 minutes and switched.

Overheard: “They’re dropping like flies”

Back to the Flag for Mary in our IR Groups 1 & 2.

Mary: Pablo-special – Mix of LSF, Box Cutter, Homer to Marge, Freddie Mercury, Pickle Pounders (Getting ready for Labor Day!), Have a nice day.
Announcements: Last day for Holly Springs Q’s ends at Cletus tomorrow, Fuquay starts Monday at Mutiny. Bring donations for Healing Transitions – Next week’s focus is on Toiletries (Noted that Fuquay doesn’t use mouth wash – so HS PAX focus on non-alcohol based mouth wash).
T-Claps (Recognition): Pablo for Co-Q today and the STRONG showing from the 12 Oaks boys. Thanks for your support this AM!!  Flanigan for stopping off to help Fonzie through his back issues AND still doing Star Jumps while attending to him!!
Prayer: Fonzi – Hope you are recovering well today.  All those in recovery and dealing with mental health issues. YHC took us out.

If You Build It They Will Come (Carrying Rocks)

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24 strong and Determined Pax rolled into Womble park this morning to run some bases and push some rocks. After the warm up, YHC shared a belief statement with everyone and asked Pax to think about it throughout the workout for a brief discussion about its meaning. “If you think you can, or you think you can’t, you’re right.”

FNGs: Nada
Warm Up:

Daisy picker X10, Frankenstien X10, Moracken night club X10, 5 burpees

The Workout:

Counted into 2 groups. Group 1 started with Fanny Pack. Group 2 went with me on a brief indian run around the soccer fields and down to the pit.

Rock Push/Mini Dora: Fanny Pack

Group 1 moseyed to the rock pile for a rock push/mini Dora.

First a round of Balls to the Wall and rock chest presses, then

1 partner rock pushes until the end of a long parking lot, then Wonderbra walks back while partner 2 chips away at:

Groundpounder x 50

Curls for the girlz x 100

Triceps extensions x 150

Round 1 ends with an indian run down to the pit to switch up with Group 2.

Field of Dreams: Tetanus

Modified baseball diamond was laid out with cones and pax counted off by 4. PAX went to the base associated with their numbers. 4’s went to home plate.

First base (1’s) do Febreeze AMRAP

Second base (2’s) perform Catalina Winemixer AMRAP

Third base (3’s) perform Lt. Dan’s AMRAP

Home plate (4’s) complete 15 burpees

Base movement is contingent upon the PAX at home plate. Once burpees are completed, sprint to first base and all others rotate 1 base to perform the next exercise. Groups #1 and #2 performed Field of Dreams for 10 minutes each in a competition to see who could score more runs.

Final score 7-7

Group 1 headed back to Mary Indian Run style with a modified namorama. Since we had a large group this morning with PAX from the Quay, I thought it would be good for everyone to call out the Indian runners name with some words of encouragement as he races to the front of the line.

Mary:

low slow flutter (x20, x15, x10)

Freddie Mercury   (x20, x15, x10)

Homer to Marge   (x20, x15, x10)

Pickle Pounders   X20

Final Thoughts: “If you think you can, or you think you can’t, you’re right.”

“Fundamental to our work (whatever that may be) is the idea that your personality creates your personal reality, and your personality is made up of how you think, act and feel. So in order for a person to make change happen, create a new life and a new reality, they have to change the way they think, act and feel. To transform from the old self to the new self requires us to become conscious of all our unconscious thoughts, automatic behaviors, routines, and emotional reactions that we’ve been conditioned into. To become conscious of any of these unconscious programs is where we can begin to initiate change. Einstein said “we cannot solve our problems with the same level of thinking that created them.” That means that for us to resolve our problems, we have to go to a greater level of awareness
a higher level of consciousness than the consciousness that created them.”     -Dr. Joe Dispenza

Announcements:

Need volunteers for mulching

This Sunday food ruck hilltop needmore park to mommas house of thrift

Clean out your closets for featured AO workouts this week and hygiene items next week (no alcohol)

Prayer:

Sprinkler brought our attention to the 14 yr old daughter of the Woodard family daughter

Florence  work assignment in Wilmington

 

Co-Q Duel Kickoff at Downtown Train

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F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.

FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.

Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week

Those Star Jumps Gave Us a Break

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EC: YHC solo, but it was flat… that was nice.  I just ran til I ran out of lights.

FNG’s: none

YHC did s two-for in the FV this week. I was less familiar with this site, but between running EC and using parking lots… we had plenty of work to do.  Thanks to my FV pax for welcoming me (from the Springs) as I had the honor of Q at a couple of your home turf places in SouthWake.  7 pax zipped around parking lines in strong fashion this morning at the Grave!
Warm Up: Good Mornings, Sir Fazios F/R, Seal Claps, Daisy Pickers, Hillbillies, and Frankenstein’s all x10 IC.  Warm up mosey around community center stopping along the way for 13 ct. of SSH, Mountain Climbers, and Imperial Walkers.
The Workout: There are 14 parking spaces on each side of the strip that we chose in the KG parking lot. We used those several times for our workout today. Round 1: Pax typewriter crawl all parking curbs and the end island along both sides of the “zipper”. (28 parking spaces). Round 2: similar to round 1 except pax do “happy feet”/fast feet all the way around. Round 3: we did Burpee/Star Jumps alternating in each spot all the way around.  It was at this point that Finkle stated “at least we had a break with the star jumps”.  I thought most pax hated those too? Round 4: Slightly different here. Pax lunge walk and on each stripe, they stop and do a Prisoner Squat for that number of stripe (ie. Stripe 1= 1 squat, stripe 14= 14 squats etc.) The pax did start back at 1 when going to the other side of spaces as Norm mentioned the time it would eventually take to complete this otherwise. But…different idea for a different Q! YHC had I think the perhaps toughest round of all planned for round 5, but time was running low so…

We did clockwork merkins as a pax until all pax and YHC twice, called a number.
Mary: Descending ladders of exercises with 15,10, then 5 IC counts.  Exercises were: Dying Cockroach, Homer to Marge, Freddie Mercury’s, and LBC’s.
Announcements: Q shift for next two weeks, check the Slack and let the smack talk begin! Mulch is good for this week, but needed for future weeks. During Q shift weeks, we are taking donations for the residents at Healing Transitions.  Bring clothes for HS week, bring hygiene items for FV week. Let’s help these fellas out!

T-Claps (Recognition):Norm And YHC for parking our vehicles as such to save 1 parking space of pain!
Prayer: Military, first responders, our Nation. We as men to be a source of peace in chaos, and to bring unity during a very divided time. To live 3rd!  Honor to lead men.

Did You Put Those Deer There?

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YHC has been trying to get down to “the Quay” more often. Figured if I sign up to Q, I’ll head down there. So YHC decided to Q a couple FV places he’s only been a couple times. Lemme Q Possum Trot and Kenny’s Grave back to back.  You never know what can happen right? After lagging behind somewhat on the EC, YHC was determined to hit at least 3 spots with challenging intensity. At arrival, Fonzie was already game planning for his beatdown to deliver during Q challenge week coming up. So I figured, I better throw out something good today. 13 pax posted strong today!

EC: Fanny Pack, Fonzie, LED, Shamwow!, And Norm (who did about a 1/4 mile catch up as he rolled in a bit late for EC…impressive).

FNG’s: POTS boy…welcome Meatball.  Swedish Metal Music = Meatball. Good enough!
Warm Up: SSH x 30, Good Mornings, Imperial Walkers, Squatted Seal Claps, Squatted Arm Circles F/R, Squatted Overhead Claps, Moroccan Night Clubs.
The Workout: Moseyed a loop and did 11’s on the big grass hill at the corner.  We did Mountain Climbers IC at the bottom, dips on the guardrail up top.  Mosey to the tennis court for some stacked Suicides on the lines. We stacked up and then unstacked with some extra absolutions for our 6.  Line exercises were: 5 absolutions, 10 burpees, 15 star jumps, 20 merkins, 25 monkey humpers, 30 LBC, 35 SSH.  Then we took the same stack back.

Mosey to the restroom pavilion for each pax 10 ct. of people’s Chair x2, and a 10 ct. each pax of BTTW. Finished down there, with 2 deer onlooking, with a dozen of each: shoulder taps, nipplers, Merkins. LED comments, “man Fanny Pack… Did you put those deer there?”  I aim to please…mosey back to the flag for Mary Mary: Feel the PT road rash… 20 Box Cutters, 20 H2M.
Announcements: Q shift week coming up… check Slack.  Mulch continues.., check Slack.  Sign up to Q…seriously fellas…check Slack.
T-Claps (Recognition): Breach showing great instructional form on burpees and absolutions. LED for doing an extra few lines during the suicide stack. My FV brothers for allowing YHC to come to their turf to practice my trade!
Prayer: In a strong move of boldness, Meatball… the FNG… took us out.  See you tomorrow my FV brothers!

DT Body Rockers

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DT has been, like many other AOs, a site now known for a much smaller crowd. This weekend I had a few verbal HCs so I was excited to plan the workout. Heading back in from a nice EC run with Fanny Pack, we were greeted in the lot by several #HIM at the ready to put in the work. I wanted to do some serious rock work. Focus on form, slower cadence, and surround the sets with non-stop cardio. All said and done I think we were successful and we even logged 1.5 miles with a w/u jog and plenty of laps around the back of the library in what I like to call “the smile lot”.

FNGs: Nope
Warm Up: Regular DT loop then circle up for some w/u stuff
The Workout: Headed over to the rocks and picked up a rock that would provide a good challenge for curls. Moseyed over behind library and set up shop. Started with biceps – curls and then what I call 7’s 3 ways. Broke up the sets with some SSH and then a jog around the parking lot with a break for some plank jacks, MT Climbers and regular plank hold with focus on form. Did this routine a few times. Next moved to triceps with standard press followed by some SSH, then Crab Walk across the lot. Next we broke out a new one, the Body Rocker. This is 10-step exercise with the rock, focus on form not a crazy fast cadence. We did 10 of them, then jogged around the lot with a break for plank stuff, Did this 3 times too. Returned the rock alternating shoulders then set up for a bucket brigade style return – each of us taking the weight off our shoulder, having the man next to us pick it up and pass it along.
Mary: As always, a nice set 2x through of LBC, 6 hold to Low Slow Flutter to 6 hold, Homer to Marge, American Hammer.
Announcements: Mulch, upcoming Q weeks between HS and Fuquay
T-Claps (Recognition): Fanny Pack on the EC plus staying after to run hill loops on Library Hill and West Elm. All guys for showing up and putting in a steady effort for the full 45
Prayer: Educators working in uncertain times, those in recovery for continued strength on their journey, First Responders. A couple guys have a challenging start to work week with meetings with their boss. YHC shared a message about how we are all starting to carry added weight on our shoulders. We might not even notice it anymore but it’s there and it can sneak up and knock you on your ass at any moment. None of us needs to be a hero. None of us needs to be prefect. Let yourself share that weight through your faith, with your family and friends, with your F3 brothers. Closed in prayer after a silent count for unspoken.

Big Red or Little Pink?

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YHC had pre-blasted that we’d possibly be grabbing some fresh air and that running was mostly off the table. That’s good because Chaps had reached out mentioning he was bringing an FNG, and like with all FNG’s we wanted him to come back! So running was mostly off the table except for Lucky Charms who did laps between all his sets…instead of just after the stacks. The rest of us ran minimally.

EC: YHC and Dahmer had some solid mumblechatter along the way!

FNG’s: Welcome Lil’ Teet! More on that later…
Warm Up: SSH x 30, Good Mornings, Imperial Walker’s, Hillbillies, Sir Fazio’s F/R, and Frankenstein’s
The Workout: Un-stacking and re-stacking 4 exercises in rounds. Round 1: Goblet Squat, Bell Merkin, Midget Cookie Pouch, Swings. Do all exercises in sequence for 20 reps, then 15 reps, then 10 reps. Run a lap. Round 2: Same procedure, but exercises change to Thrusters, Lunge with rotation, Lawnmower rows, and on your six pullovers. Unstack the reps and run a lap. Round 3: Repeato the procedure but exercises change to Figure 8’s, Halos, Boobity-Boobity’s, and Midget Love Handles. Run a lap. Basically, all pax got through three rounds and started re-stacking or almost completed round 4, which was to build up (10-15-20 reps) where we left off. I think Lucky almost got back to the first set…beast!

Mary: 20 Midget Cookie Pouches, 20 LSF’s with the Bell, Pickle Pounders, and plank hold for all pax 10 count. Have a nice day! So in naming our FNG, we ran into a bit of a SNAFU. He stated his hospital name, age, and said “Big Red”!  Man…that would’ve been a good name, but there is no naming yourself at F3. Lucky promptly said, “hey, what about Little Pink!” That would’ve been good too. But turns out, at some point in FNG’s life…he got to be a Chick Fil-A cow on a college campus and watched alot of hotties as he said walk around but he couldn’t schmooze with them. YHC offered the name “Hard-On” to alot of laughs. But in the end…Big = No, Cow = Teet, Lil’ = Not Big = Lil’ Teet!
Announcements: Mulching continues, sign up for the Derek Davis Memorial 5K to be run together on August 20th at Tiger Blood. Check the Slack!
T-Claps (Recognition): Good work Lil’ Teet…keep coming back. Good job on the EH Chaps!
Prayer: Our community, military, first responders, our nation for unity, our teachers for sanity. Pumpkin Spice and family continue to support a young man who’s in a tough spot and needs guidance. Honored to lead!